ok after playing around iv re-installed
an found that when it asks me to format my memory card thats when it seems to be slowing it down to 1-2 fps
so after re-installing and not formating memory card when it asks it plays much better still not great its now running at 25-30fps during videos and play, ahen im at the menu selection it runs at around 50fps so im blaming it on the game unless someone else has any ideas

PCSX2 settings? plugin settings? what do the EE/GS% window say when you get slowdowns?

You have a very very slow graphics card, you'll have to tick the "Native" checkbox in GSdx and even then it may not be enough, you may actually want to try a (Software) renderer and you mgiht get better speeds.

PCSX2 setteings are default GS pluggin is SSE2
iv had this chat in work bout my sytem an kind friend laughed at me an said "thats quiet poo"
iv ticked the "Native" button an that seem to give me 60fps right upto the game play in MGS2 then it drops to 8-10 fps at this point the EE is around 25% an the GS is around 88-95% the UI is 0-1% an state is 0